Can Insoles For Runner's Knee Help Knee Pain?

There's almost nothing that can hold a dedicated runner back from racking up the miles. Lacing up a pair of trainers is in their blood. So there's nothing more frustrating for a runner than an injury that keeps them from doing what they love. From shin splints to stress fractures, runners have to watch out for lots of different types of injuries, especially one of the most common: runner's knee.

The Basics

• Runner's knee is one of the most common injuries that can hold a runner back from logging their miles, but there are ways to treat it and prevent it from coming back.
• Caused by overuse and alignment problems, runner's knee is best treated in the short term with rest, ice, compression, and elevation (RICE).
• Long-term treatment of runner's knee requires decreasing activity while correcting the muscular and functional imbalances that cause knee pain.
• Addressing the alignment issues that cause runner's knee is as easy as adding arch support insoles to your running shoes. We recommend firm, flexible support to improve alignment and properly support your feet.

Table of Contents

• What Does Runner's Knee Feel Like?
• What Causes Runner's Knee?
• Is Runner's Knee Permanent?

What Does Runner's Knee Feel Like?

There are a few telltale signs that the pain you're experiencing is runner's knee. The main symptoms of runner's knee may include:

• Pain in the front of the knee caused by misalignment of the femoral groove and the patella. You may feel an ache when you're resting, which can worsen or become a sharp pain when you're using your knee.
• Knee crepitus is a grinding or crunching sensation in the knee that is caused by certain movements. This is common after periods of extended rest and can lessen or go away during use.
• Worsening pain when you're moving that may be accompanied by excess friction or popping noises.
• Swelling on the front of the knee that can result in limited mobility and increased soreness.
• Stiffness after rest that can occur after extended periods of bending your knee, like driving your car or sitting at a desk.

Generally, runner's knee symptoms include an amount of pain that intensifies while you're engaging in physical activity that involves your knee. The best way to determine if you have runner's knee is to see a medical professional for a diagnosis.

What Causes Runner's Knee?

Thousands of runners, and some non-runners too, find themselves with runner's knee each year. However, runner's knee is actually two different, but common repetitive strain injuries: iliotibial band syndrome (ITBS) and patellofemoral syndrome (PFPS).

Iliotibial band syndrome typically causes pain on the side of your knee, whereas patellofemoral syndrome typically causes pain on the front of your knee, around and under the kneecap. Both types of injury usually affect runners, triathletes, hikers, and serious walkers.

Patellofemoral syndrome is much more common than iliotibial band syndrome and often becomes more intense after rest. The pain can be magnified by stairs and hills or uneven surfaces. More common in recreational runners than elite runners, it's twice as prevalent in women than men.

The main causes of runner's knee are:

• Overuse: Too much stress on the knee, particularly if there is a sudden change in activity levels.
• Imbalance: The misalignment of the knee joint can be caused by imbalance. There are two types of imbalance:
  • Muscle Imbalance: When the muscles on the front of your leg are not as strong as the muscles in the rear, the stronger muscles pull your knee out of alignment and cause inflammation and pain.
  • Functional Imbalance: This occurs when the biomechanics of your foot and ankle are flawed, and the rest of your leg (and hips) suffer as a result. This is often linked to overpronation.

Is Runner's Knee Permanent?

For some people, runner's knee can last a few weeks and then the aching and pain it causes goes away. However, for other people, runner's knee can last a few years. There are ways to treat runner's knee that address short-term relief and long-term prevention.

While the best course of treatment for runner's knee is to stop running until you are able to run again without pain, in the short term, runner's knee symptoms are most effectively treated with:

• Rest: Decrease the physical activity that taxed the knee joint.
• Ice: Apply ice to your knee to decrease the inflammation and pain.
• Compression: Support the knee with a lightly-wrapped ace bandage.
• Elevation: Rest with your knee above your heart to help ease the pain.

Additionally, over-the-counter pain relief medications can help reduce discomfort. However, to address the causes of runner's knee in the long term, you must consider two issues:

• Overuse: Rest and decreased activity will help with a long-term cure.
• Muscular Imbalance: A physiotherapist can suggest exercises that balance the strength in the muscles surrounding the knee joint. Stretching also minimises the uneven pull of the muscles.
• Functional Imbalance: If your runner's knee is caused, even partially, by foot biomechanics, using insoles for runner's knee will help. The firm support insoles provide prevents the inward rotation of the knee that results from poor foot alignment.

If you’re looking for great runner's knee orthotics, follow these tips for the best results:

• Firm support works best: Look for insoles that have a firm plastic or carbon fibre structure to support your arch from end to end. Soft foam insoles may feel good at first, but they don't provide the necessary support to correct the functional imbalance.
• Use your insoles like a tool: Ease yourself into your new orthotic insoles. Wear them for a few hours to start, increasing the time gradually as your body adapts to a greater level of support.
• One size does not fit all: You need to find the pair that will fit your specific feet. For the best results, find an insole that has an arch height that mimics the contours of your arch. We offer solutions that are a best fit for high arches and flat feet.

In addition to adding insoles to your running trainers, some other ways to prevent runner's knee include weight loss if needed, investing in a good pair of running shoes, and ensuring you are stretching properly to avoid other conditions like plantar fasciitis.